There is hardly a person who does not like cheese. And how many varieties there are! Everyone deserves to be tried, especially since in addition to taste, the product will give the body vitamins and minerals necessary for health. But if you look at it, cheese is a simple dairy product. It contains milk (cow, goat or sheep), enzymes and valuable bacteria. Only a few contain flavoring additives in the form of herbs, olives, spices, nuts and even deli meats.

High-quality cheese, depending on the variety, differs in preparation technology, ripening period and storage conditions. The output is a product of different structure - holey, homogeneous, layered (Suluguni, for example), with mold, color - from white to rich yellow and black (some varieties of Parmesan), aroma, taste - from neutral, salty and sweet (Mazdamer).

A special category of cheese is noble varieties. You cannot buy such a product on every market you come across, and it is available in the form a simple sandwich also not suitable. Their feature is a long ripening period, high requirements for raw materials and storage conditions. The result is beyond praise. This is the realm of taste, aroma, texture and benefit. One example of such a product is French Beaufort, made from Alpine milk.

There is another side to the “coin” - great amount the so-called “cheese product”. This is an analogue made from vegetable and milk fats. It is only superficially similar to popular varieties of hard cheese. His the nutritional value practically zero.

Thus, if you want to benefit from eating cheese, choose quality products from proven brands and appropriate prices.

Soft, hard, melted - a source of valuable protein, which forms the basis of the product and is necessary for humans to build new cells. Along with proteins, they contain amino acids, which literally build proteins. In cheese they are represented by tryptophan, lysine and methionine.

Fats come in second place. This is a high-quality animal fat that is not harmful to health provided that cheese is consumed in moderation and is a source of energy.

Important! Despite the fact that cheese is a high-calorie and fatty product, its adequate consumption does not harm the figure, since there are no carbohydrates or added sugar..

The crown of the composition is minerals and vitamins. The former are represented by calcium, phosphorus, potassium, chlorine, sulfur, magnesium and sodium. The second is a group of vitamins B, A, C and E. Thanks to this composition, eating cheese will improve the work thyroid gland. And most importantly, the listed vitamins in cheese 100 grams covers the daily value of calcium, which means strong bones and teeth, normal lipid metabolism in organism.

Vitamin composition of cheese and the role of each of them for human health

Vitamin A and E are protectors skin and mucous membranes, normalizes functions visual organ, is responsible for the process of human growth, protects against diseases by strengthening immune system.

Vitamin B regulates respiratory function all tissues of the body, increases blood circulation, thereby preventing tissue hypoxia.

Vitamin B1 is essential for the health of the nervous system.

Vitamin B12 is a source of cobalt, a well-known regulator of metabolic processes. B6 is also responsible for this.

Ascorbic acid is a source of antioxidants that resist early aging.

Each type of cheese is filled with vitamins and minerals, so you shouldn’t deny yourself this delicacy. Depending on the variety, you can get different valuable substances.

There is a large selection of such cheese - City, Dutch, Yantar and so on. Depending on this, its nutritional and energy value. The average amount of fat in 100 grams is 45g. But with moderate consumption, such a product will not cause formation excess fat in organism.

norm of minerals, vitamins, calories rich in vitamins and minerals such as: vitamin A - 100%, beta-carotene - 100%, vitamin B1 - 100%, vitamin B2 - 100%, choline - 100%, vitamin B5 - 100%, vitamin B6 - 100%, vitamin B9 - 100%, vitamin B12 - 100%, vitamin C - 100%, vitamin D - 100%, vitamin E - 100%, vitamin H - 100%, vitamin K - 100%, vitamin PP - 100%, potassium - 100%, calcium - 100%, silicon - 100%, magnesium - 100%, phosphorus - 100%, chlorine - 100%, iron - 100%, iodine - 100%, cobalt - 100%, manganese - 100%, copper - 100%, molybdenum - 100%, selenium - 100%, fluorine - 100%, chromium - 100%, zinc - 100%

What are the benefits of the norm of minerals, vitamins, calories

Vitamin A is responsible for normal development, reproductive function, skin and eye health, maintaining immunity.
B-carotene is provitamin A and has antioxidant properties. 6 mcg of beta carotene is equivalent to 1 mcg of vitamin A.
Vitamin B1 is part of the most important enzymes of carbohydrate and energy metabolism, providing the body with energy and plastic substances, as well as the metabolism of branched amino acids. A deficiency of this vitamin leads to serious violations from the nervous, digestive and cardiovascular systems.
Vitamin B2 participates in redox reactions, increases color sensitivity visual analyzer and dark adaptation. Insufficient intake of vitamin B2 is accompanied by impaired condition of the skin, mucous membranes, and impaired light and twilight vision.
Kholin is part of lecithin, plays a role in the synthesis and metabolism of phospholipids in the liver, is a source of free methyl groups, acts as a lipotropic factor.
Vitamin B5 participates in protein, fat, carbohydrate metabolism, cholesterol metabolism, synthesis of a number of hormones, hemoglobin, promotes the absorption of amino acids and sugars in the intestines, supports the function of the adrenal cortex. Flaw pantothenic acid may lead to damage to the skin and mucous membranes.
Vitamin B6 participates in maintaining the immune response, processes of inhibition and excitation in the central nervous system, in the transformation of amino acids, the metabolism of tryptophan, lipids and nucleic acids, promotes normal formation of red blood cells, maintenance normal level homocysteine in the blood. Insufficient intake of vitamin B6 is accompanied by decreased appetite, impaired skin condition, and the development of homocysteinemia and anemia.
Vitamin B9 as a coenzyme they participate in the metabolism of nucleic acids and amino acids. Folate deficiency leads to disruption of the synthesis of nucleic acids and proteins, resulting in inhibition of cell growth and division, especially in rapidly proliferating tissues: Bone marrow, intestinal epithelium, etc. Insufficient folate intake during pregnancy is one of the causes of prematurity, malnutrition, congenital deformities and developmental disorders of the child. A strong relationship has been shown between folate and homocysteine levels and the risk of cardiovascular disease.
Vitamin B12 plays an important role in the metabolism and transformation of amino acids. Folate and vitamin B12 are interconnected vitamins that are involved in hematopoiesis. A lack of vitamin B12 leads to the development of partial or secondary folate deficiency, as well as anemia, leukopenia, and thrombocytopenia.
Vitamin C participates in redox reactions, the functioning of the immune system, and promotes the absorption of iron. Deficiency leads to loose and bleeding gums, nosebleeds due to increased permeability and fragility of blood capillaries.
Vitamin D maintains homeostasis of calcium and phosphorus, carries out mineralization processes bone tissue. A lack of vitamin D leads to impaired metabolism of calcium and phosphorus in the bones, increased demineralization of bone tissue, which leads to an increased risk of developing osteoporosis.
Vitamin E has antioxidant properties, is necessary for the functioning of the gonads and heart muscle, and is a universal stabilizer of cell membranes. With vitamin E deficiency, hemolysis of erythrocytes and neurological disorders are observed.
Vitamin H participates in the synthesis of fats, glycogen, amino acid metabolism. Insufficient intake of this vitamin can lead to disorders normal condition skin.
Vitamin K regulates blood clotting. A lack of vitamin K leads to an increase in blood clotting time and a decreased level of prothrombin in the blood.
Vitamin PP participates in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption of the normal condition of the skin, gastrointestinal tract and nervous system.
Potassium is the main intracellular ion involved in the regulation of water, acid and electrolyte balance, participates in the processes of carrying out nerve impulses, pressure regulation.
Calcium is the main component of our bones, acts as a regulator of the nervous system, and is involved in muscle contraction. Calcium deficiency leads to demineralization of the spine, pelvic bones and lower limbs, increases the risk of developing osteoporosis.
Silicon included as structural component into the composition of glycosaminoglycans and stimulates collagen synthesis.
Magnesium participates in energy metabolism, synthesis of proteins, nucleic acids, has a stabilizing effect on membranes, and is necessary to maintain homeostasis of calcium, potassium and sodium. A lack of magnesium leads to hypomagnesemia, an increased risk of developing hypertension and heart disease.
Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, and rickets.
Chlorine necessary for the formation and secretion of hydrochloric acid in the body.
Iron is part of proteins of various functions, including enzymes. Participates in the transport of electrons, oxygen, ensures the flow of oxidative reduction reactions and activation of peroxidation. Insufficient consumption leads to hypochromic anemia, myoglobin deficiency atony of skeletal muscles, increased fatigue, myocardiopathy, atrophic gastritis.
Iodine participates in the functioning of the thyroid gland, ensuring the formation of hormones (thyroxine and triiodothyronine). Necessary for the growth and differentiation of cells of all tissues of the human body, mitochondrial respiration, regulation of transmembrane transport of sodium and hormones. Insufficient intake leads to endemic goiter with hypothyroidism and slow metabolism, arterial hypotension, growth retardation and mental development in children.
Cobalt is part of vitamin B12. Activates metabolic enzymes fatty acids and folate metabolism.
Manganese participates in the formation of bone and connective tissue, is part of enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; necessary for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by slow growth, disturbances in reproductive system, increased fragility of bone tissue, disorders of carbohydrate and lipid metabolism.
Copper is part of enzymes that have redox activity and are involved in iron metabolism, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing oxygen to the tissues of the human body. Deficiency is manifested by disturbances in the formation of cardio-vascular system and skeleton, the development of connective tissue dysplasia.
Molybdenum is a cofactor for many enzymes that ensure the metabolism of sulfur-containing amino acids, purines and pyrimidines.
Selenium- essential element antioxidant system protection of the human body, has an immunomodulatory effect, and is involved in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Beck disease (osteoarthritis with multiple deformities of the joints, spine and limbs), Keshan disease (endemic myocardiopathy), and hereditary thrombasthenia.
Fluorine initiates bone mineralization. Insufficient consumption leads to caries, premature wear of tooth enamel.
Chromium participates in the regulation of blood glucose levels, enhancing the effect of insulin. Deficiency leads to decreased glucose tolerance.
Zinc is part of more than 300 enzymes, participates in the processes of synthesis and breakdown of carbohydrates, proteins, fats, nucleic acids and in the regulation of the expression of a number of genes. Insufficient intake leads to anemia, secondary immunodeficiency, liver cirrhosis, sexual dysfunction, the presence of fetal malformations. Research recent years The ability of high doses of zinc to disrupt the absorption of copper and thereby contribute to the development of anemia has been revealed.

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Complete guide the most healthy products you can look in the app

Bananas are one of the highest calorie tropical fruits. 100 g of fruit contains 90 calories. In addition, bananas contain sufficient amounts of antioxidants, minerals and vitamins necessary to maintain good health.

The banana fruit consists of soft, easily digestible fiber, with simple sugars- fructose and sucrose. An eaten banana quickly fills the body with energy and rejuvenates the body. For these qualities, they are widely used by athletes to quickly replenish their strength. Bananas are included in the menu as a food supplement in the treatment of underweight.

Banana fruit contains a large number of digestible dietary fiber that helps normal digestion.

It contains small amounts of antioxidant flavonoids such as lutein, zeaxanthin, alpha and beta carotene, which slow down the aging process in the body. These compounds act as protective scavengers of free radicals and reactive oxygen species, which are involved in the aging process and other disease processes.

Bananas are good source vitamin B6 (pyridoxine), essential vitamins from the B-complex, which has a positive effect in the treatment of neuritis and anemia. In addition, pyridoxine helps reduce the level of homocysteine in the body - one of the causes of development coronary disease heart and stroke.

Banana fruits contain a sufficient amount of vitamin C (about 8.7 mg per 100 g). Eating foods rich in vitamin C helps the body develop resistance against infectious agents and free radicals.

Fresh bananas nourish the body sufficient quantity minerals such as copper, magnesium and manganese. Magnesium is essential for strong bones and protects the heart muscles. Manganese is used by the body as an antioxidant. Copper is essential in the production of red blood cells - erythrocytes.

Banana is the record holder among fruits for potassium content. 100 grams of pulp contains 358 mg of potassium. Potassium is necessary component cellular and pericellular fluids of the body, it helps control heart rate and blood pressure.

Nutritional value of banana fruit pulp per 100 g:

carbohydrates - 22.84 g
proteins - 1.09 g
fats - 0.33 g
alimentary fiber- 2.6 g

Energy value is 90 Kcal per 100 g. Which is quite a high indicator for fruit, therefore, under certain conditions, there is a chance of getting fat from bananas.

Vitamins contained in 100 g of bananas:

folates - 20 mcg
niacin - 0.665 mg
panthenic acid - 0.334 mg
pyridoxine - 0.367 mg
riboflavin - 0.073 mg
thiamine - 0.031 mg
vitamin A - 64 IU
vitamin C - 8.7 mg
vitamin E - 0.1 mg
vitamin K - 0.5 mcg

Chemical elements and minerals for 100 g banana pulp:

sodium - 1 mg
potassium - 358 mg
calcium - 5 mg
copper - 0.078 mg
iron - 0.26 mg
magnesium - 27 mg
manganese - 0.27 mg
phosphorus - 22 mg
selenium - 1.0 mcg
zinc - 0.15 mg
carotene-a - 25 mcg; carotene-b - 26 mcg; lutein-zeaxatin - 22 mcg

The information provided corresponds to the data of the Ministry Agriculture USA (National Content Database nutrients). Find out,

Vitamin B100 rich in vitamins and minerals such as: vitamin B1 - 6666.7%, vitamin B2 - 5555.6%, vitamin B5 - 2000%, vitamin B6 - 5000%, vitamin B9 - 100%, vitamin B12 - 3333.3%, vitamin H - 200%, vitamin PP - 500%

What are the benefits of Vitamin B100?

Vitamin B1 is part of the most important enzymes of carbohydrate and energy metabolism, providing the body with energy and plastic substances, as well as the metabolism of branched amino acids. A lack of this vitamin leads to serious disorders of the nervous, digestive and cardiovascular systems.
Vitamin B2 participates in redox reactions, helps to increase the color sensitivity of the visual analyzer and dark adaptation. Insufficient intake of vitamin B2 is accompanied by impaired condition of the skin, mucous membranes, and impaired light and twilight vision.
Vitamin B5 participates in protein, fat, carbohydrate metabolism, cholesterol metabolism, the synthesis of a number of hormones, hemoglobin, promotes the absorption of amino acids and sugars in the intestines, supports the function of the adrenal cortex. A lack of pantothenic acid can lead to damage to the skin and mucous membranes.
Vitamin B6 participates in maintaining the immune response, processes of inhibition and excitation in the central nervous system, in the transformation of amino acids, the metabolism of tryptophan, lipids and nucleic acids, promotes the normal formation of red blood cells, maintaining normal levels of homocysteine in the blood. Insufficient intake of vitamin B6 is accompanied by decreased appetite, impaired skin condition, and the development of homocysteinemia and anemia.
Vitamin B9 as a coenzyme they participate in the metabolism of nucleic acids and amino acids. Folate deficiency leads to disruption of the synthesis of nucleic acids and proteins, resulting in inhibition of cell growth and division, especially in rapidly proliferating tissues: bone marrow, intestinal epithelium, etc. Insufficient folate intake during pregnancy is one of the causes of prematurity, malnutrition, and congenital deformities and child development disorders. A strong relationship has been shown between folate and homocysteine levels and the risk of cardiovascular disease.
Vitamin B12 plays an important role in the metabolism and transformation of amino acids. Folate and vitamin B12 are interconnected vitamins that are involved in hematopoiesis. A lack of vitamin B12 leads to the development of partial or secondary folate deficiency, as well as anemia, leukopenia, and thrombocytopenia.
Vitamin H participates in the synthesis of fats, glycogen, amino acid metabolism. Insufficient consumption of this vitamin can lead to disruption of the normal condition of the skin.
Vitamin PP participates in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption of the normal condition of the skin, gastrointestinal intestinal tract and nervous system.

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You can see a complete guide to the most useful products in the appendix.

How to find out daily requirement in vitamins and how many foods to eat to get it. After reading the article you can easily determine these indicators. Find out how many vitamins are in foods and calculate the need by age and gender. The article contains tables of vitamins in food.

Vitamins - extremely important substances for our body. They quietly regulate all its functions and influence our well-being and functioning. Their deficiency or excess can have a detrimental effect on our condition. Therefore, it is necessary to take into account what our diet consists of and carefully approach its composition.

How to determine the body's daily need for vitamins

Vitamin A
Type: fat soluble
Impact: Vision, growth, gland function, immunity

Details and much more in the previous article.

beef liver - 3.38
eggs - 0.35
homemade milk / full-fat sour cream, 30% – 0.23
cottage cheese – 0.1
butter - 0.21
Fresh fish – 0.05
Salmon caviar –1.0
Cod liver (canned) – 4.4

Daily requirement for vitamin A

Category	Age (years)	Need, mcg
Infants	up to 5 months	400
	up to 1 year	400
Children under 10 years old	1–3	450
	4–6	500
	7–10	700
Teenagers and adult men	11-14	1000
	15-18	1000
	19-24	1000
	25-50	1000
	>50	1000
TeenagersAnd adult women	11-14	800
	15-18	800
	19-24	800
	25-50	800
	>50	800

Vitamin E
Type: fat-soluble
Impact: Pregnancy and fetal development, sexual cycle; metabolism of proteins, zinc, calcium

Content in products (mg per 100 g):

sunflower oil - 67.0
olive oil - 13.0
chicken eggs - 2.0
beef liver - 1.28
fat cottage cheese - 0.38
beans - 3.84
buckwheat - 6.65
wheat bread - 3.3
hazelnuts - 25.5
walnuts - 23.0
sea buckthorn berries - 10.3
green pea(canned) - 2.6
parsley - 1.8
cheese / cream 20% - 0.52
beef - 0.57

Daily requirement for vitamin E

Category	Age (years)	Need, mg
Infants	up to 5 months	3
	up to 1 year	4
Children under 10 years old	1-3	6
	4-6	7
	7-10	7
Teenagers and adult men	11-14	10
	15-18	10
	19-24	10
	25-50	10
	>50	10
TeenagersAnd adult women	11-14	8
	15-18	8
	19-24	8
	25-50	8
	>50	8

Vitamin D
Type: fat-soluble
Impact: Synthesized in the skin under sunlight; exchange of calcium and phosphorus.

cheddar cheese – 1.0
goat milk – 0.06
cow's milk – 0.05
sour cream 30% – 0.15
peasant oil – 1.3
chicken eggs – 4.7
fish – 2.3
cod liver (cons.) – 100.0
fresh herring – 30.0

Daily requirement for vitamin D

Category	Age (years)	Need, mcg
Infants	up to 5 months	10
	up to 1 year	10
Children under 10 years old	1-3	10
	4-6	2,5
	7-10	2,5
Teenagers and adult men	11-14	2,5
	15-18	2,5
	19-24	2,5
	25-50	2,5
	>50	2,5
TeenagersAnd adult women	11-14	2,5
	15-18	2,5
	19-24	2,5
	25-50	2,5
	>50	2,5

Vitamin K
Type: fat-soluble
Impact: Blood clotting, muscle function, internal organs.

Content in products (mcg per 100 g):

spinach – 0.35
white cabbage – 0.08;
cauliflower – 0.29;
tomatoes – 0.04;
dried peas – 0.1;
corn – 0.03;
potatoes – 0.2;
carrots – 0.1;
rosehip – 0.27;
pork liver – 0.12;
beef liver – 0.07.

Daily requirement for vitamin K

Category	Age (years)	Need, mcg
Infants	up to 5 months	5
	up to 1 year	10
Children under 10 years old	1-3	15
	4-6	20
	7-10	30
Teenagers and adult men	11-14	45
	15-18	65
	19-24	70
	25-50	80
	>50	80
TeenagersAnd adult women	11-14	45
	15-18	55
	19-24	60
	25-50	65
	>50	65

Vitamin C
Type: water-soluble
Impact: Function of the central nervous system, immunity; promotes the absorption of iron and other vitamins, cholesterol metabolism; easily destroyed during processing, storage, or exposure to light.

rosehip – up to 1000 mg;
green pepper – 126;
black currant – 300;
horseradish – 128;
green onion – 48;
citrus fruits – 20–30;
strawberry – 51;
chokeberry– 2000 mg.

Daily requirement of vitamin C

Category	Age (years)	Need, mg
Infants	up to 5 months	30
	up to 1 year	35
Children under 10 years old	1-3	40
	4-6	45
	7-10	45
Teenagers and adult men	11-14	50
	15-18	60
	19-24	60
	25-50	60
	>50	60
TeenagersAnd adult women	11-14	50
	15-18	60
	19-24	60
	25-50	60
	>50	60

Vitamin B1
Type: water-soluble
Impact: Protein metabolism, digestion. The cardiovascular system.
Content in products (mg per 100 g):

dry brewer's yeast – 0.5;
pork – 0.8;
liver gov. – 0.37;
wheat bread - 0.26;
Rye bread – 0,15.

Daily requirement for vitamin B1

Category	Age (years)	Need, mg
Infants	up to 5 months	0,3
	up to 1 year	0,4
Children under 10 years old	1-3	0,7
	4-6	0,9
	7-10	1
Teenagers and adult men	11-14	1,3
	15-18	1,5
	19-24	1,5
	25-50	1,5
	>50	1,2
TeenagersAnd adult women	11-14	1,1
	15-18	1,1
	19-24	1,1
	25-50	1,1
	>50	1

Vitamin B2
Type: water-soluble
Impact: Color vision, skin condition.
Content in products (mg per 100 g):

natural yeast – 2.4;
chicken eggs – 0,69;
homemade milk – 0,19;
cod liver (cons.) – 0.35;
Russian cheese – 0.43;
sea fish – 0,08.

Daily requirement for vitamin B2

Category	Age (years)	Need, mg
Infants	up to 5 months	0,4
	up to 1 year	0,5
Children under 10 years old	1-3	0,8
	4-6	1,1
	7-10	1,2
Teenagers and adult men	11-14	1,5
	15-18	1,8
	19-24	1,7
	25-50	1,7
	>50	1,4
TeenagersAnd adult women	11-14	1,3
	15-18	1,3
	19-24	1,3
	25-50	1,3
	>50	1,2

Vitamin B6
Type: water-soluble
Impact: Skin condition, hematopoiesis, mood and reaction speed.
Content in products (mg per 100 g):

nat. yeast – 4;
fresh corn – 1;
soya beans – 0,9;
beef – 0.8;
Russian cheese – 0.7;
cod fillet – 0.4.

Daily requirement for vitamin B6

Category	Age (years)	Need, mg
Infants	up to 5 months	0,3
	up to 1 year	0,6
Children under 10 years old	1-3	1
	4-6	1,1
	7-10	1,4
Teenagers and adult men	11-14	1,7
	15-18	2
	19-24	2
	25-50	2
	>50	2
TeenagersAnd adult women	11-14	1,4
	15-18	1,5
	19-24	1,6
	25-50	1,6
	>50	1,6

Vitamin B12
Type: water-soluble
Impact: Hematopoiesis, receptor sensitivity. Content in products (mcg per 100 g):

pork liver - 50,
beef – 130;
pork meat – 2,
beef – 8;
homemade milk - 0.6;
Russian cheese – 3.6;
chicken eggs (yolk) – 1.2;
herring fillet – 11.

Daily requirement for vitamin B12

Category	Age (years)	Need, mcg
Infants	up to 5 months	0,3
	up to 1 year	0,5
Children under 10 years old	1-3	0,7
	4-6	1
	7-10	1,4
Teenagers and adult men	11-14	2
	15-18	2
	19-24	2
	25-50	2
	>50	2
TeenagersAnd adult women	11-14	2
	15-18	2
	19-24	2
	25-50	2
	>50	2

Vitamin PP
Type: water-soluble
Impact: Cholesterol metabolism, liver function, hematopoiesis.
Content in products (mg per 100 g):

Beef meat – 3.3;
Lamb – 4.5;
Pork – 2.3;
Fresh fish – 2.2;
Eggs – 0.2;
Poultry meat – 4.7;
Dried peas – 2.3;
Dried beans – 2;
Yeast - 40.

Daily requirement for vitamin PP

Category	Age (years)	Need, mg
Infants	up to 5 months	5
	up to 1 year	6
Children under 10 years old	1-3	9
	4-6	12
	7-10	7
Teenagers and adult men	11-14	17
	15-18	20
	19-24	19
	25-50	19
	>50	15
TeenagersAnd adult women	11-14	15
	15-18	15
	19-24	15
	25-50	15
	>50	13

How to use tables?

1. Milligrams (mg) and micrograms (mcg)

The daily requirement for vitamins, as well as their content in products, are indicated in the table in two units of measurement - milligrams (mg) and micrograms (mcg). This is done because the body needs more of some substances, and less of some. By converting micrograms to milligrams, we just simplify the recording by removing unnecessary zeros from the number.

To convert one unit to another, we remember only one formula: 1 milligram [mg] = 1000 micrograms [mcg].

2. How to calculate the daily need for a product using the table?

To do this, we first select the desired category (babies, children, adults and gender), then - essential vitamin and its daily requirement. In the column with the list of products we find the product that we plan to include in the diet and its vitamin “value”.

For example:

For women aged 25 to 50 years, the daily requirement for vitamin A is 800 mcg. Most of this substance is found in beef liver– 3.38 mg. in 100 grams, that is, 3380 micrograms.

Therefore, we calculate the daily requirement by dividing 800/33.8 (<–содержание в 1 г.).
We get 23.66 grams of liver per day (we take into account that we are talking about raw meat and a certain percentage of nutrients will be lost during heat treatment).

IMPORTANT! For pregnant women and nursing mothers, the need for the substance should be multiplied by 1.5 times.

3. Fat-soluble or water-soluble?

All vitamins are divided into two groups indicated above. In order for them to be fully absorbed by the body and bring benefits, it is important to remember this fact.

Fat soluble accumulate in the body and require the presence of fats for storage and metabolism, water-soluble are almost not deposited and are excreted with water. Therefore, when consuming foods to saturate the body with vitamins A, D, E, K, season the dish with at least a small amount of oil.

4. What other conclusions can be drawn from the table above?

Thoughtful nutritional planning is critical to maintaining good health. Regular foods that we eat every day are often unable to meet the need for microelements and vitamins.

Here's an example: To meet the daily requirement for vitamin A, you will need to eat 12 eggs, drink 10 liters of store-bought milk, and eat 3 kg. cottage cheese or 1.5 kg. cheese. Naturally, this is unlikely and it is better to pay attention to richer products, such as beef liver (calculated above) or cod liver - approximately 60 g.

In connection with the above, to provide the body with the necessary substances, it is recommended to take vitamin complexes in combination with a nutritious diet. read the article on the website.

5. When creating a menu, remember:

All figures indicated in the table are average or approximate, since the vitamin content of each product may vary. This depends on the variety of vegetables and fruits, their storage conditions, subsequent culinary processing or the canning process in production.

6. What to eat with what?

+ Vitamins A and E are better absorbed together;

+ B1 and foods rich in magnesium (green vegetables, honey, oatmeal and buckwheat, nuts);

+ B2 is combined with high-carbohydrate foods. Recommended to be consumed with muesli, cereals and whole grain products for better absorption;

+ B5 with protein foods;

+ B6 and cabbage dishes;

+ B9, B12 and C – together, as well as B12 with dairy products;

+ D with calcium and phosphorus suppliers.

Let’s summarize and present below the average indicators for meeting the body’s daily need for vitamins.

Average daily requirement of the body for vitamins

How many foods to eat to meet your daily vitamin requirement?

Vit. A:	Beef liver ~ 30 g or cod liver ~ 60 g, 2 eggs, 80 g raw carrots, 90 g. fresh dill.
Vit. WITH:	Boiled cauliflower: 200–400 g, red sweet pepper – 23 g, citrus fruits – 100 g, rose hips – 10 g, strawberries – 100 g.
Vit. E:	Beans – 500 g, sprouted wheat grains – 150 g, soybean oil – 25 ml, vegetable oil – 40 ml.
Vit. IN 1:	Sprouted wheat grains - 50 g, 350 g oat flakes, 150 g canned green peas
Vit. AT 2:	100 g beef liver, 2–3 cups of black tea, 1–1.5 l. kefir
Vit. AT 5:	300 g fresh sea fish, 150 g mushrooms, 3–4 yolks
Vit. AT 6:	2 bananas, 200 g chicken fillet, 150 g white beans, 150 g nuts
Vit. AT 9:	2 large oranges, 50 g sprouted wheat grains
Vit. AT 12:	A glass of milk, 150 g cheese, 150 g pork fillet
Vit. D:	100 g sour cream, 50 g butter
Vit. TO:	120 g cauliflower, 250 – 300 g fresh cucumbers
Vit. RR:	100 g peanuts or 300 g sunflower seeds
Vit. R:	A few cloves of garlic

If you do not have the time and knowledge to create a balanced diet for yourself that can provide the right amount of vitamins, then I can help with this. , which I compose according to your individual characteristics and goals. This will help you improve your health, feel more energetic and lose extra pounds, if any.